WOD / Blog
17 October 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
16 October 2026
Warm up: Coach’s Choice Strength/Skill: Deadlift 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: For Time (20 Minute Time Cap) 50 Wall Balls (20/14)(14/10) 50 Box Jump Overs (24/20) 50 Wall Balls (20/14)(14/10) 50 Medicine Ball Step Overs 50 Wall Balls […]
15 October 2026
Warm up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Metcon: 5 Rounds (1 Minute Work/1 Minute Rest) 1 Minute Max Effort Floor Press (70% of Today’s Heaviest Triple) 1 Minute Rest Stimulus/Focus: Accumulate as many reps […]
14 October 2026
Warm up: Coach’s Choice Strength/Skill: Front Squat 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: For Time (20 Minute Time Cap) 800 Meter Run 42-30-18 Kettlebell Swings (1.5/1)(1/25#) 21-15-9 Goblet Squats (1.5/1)(1/25#) 800 Meter Run Stimulus/Focus: This workout is […]
13 October 2026
Warm up: Coach’s Choice Strength/Skill: Rope Climbs: Spend 10 minutes working rope climbs. WOD: 24 Minute Partner AMRAP-You Go I Go 10/7 Calorie Bike 1 Rope Climb Stimulus/Focus: This is a partner workout-You Go, I Go format. One partner completes the bike calories and rope climb while one partner rests. Switch and repeat. Mark a […]
12 October 2026
Warm up: Coach’s Choice Strength/Skill: Push Press 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (25 Minute Cap) 400m Run 50 Double Unders 25 Dumbbell Push Presses (50/35)(35/20) Stimulus/Focus: This is a longer workout. Set a good pace on […]